Maybe you can help me out? :]


  • Jul 04, 2007 12:39 AM GMT
    I started lifting about four years ago. I've dropped about 75 lbs, then put on a little muscle. I adhere to a very strict regimen, and

    Nonetheless, I was in pretty good shape last year, that is, until my mother passed away. It was very difficult to continue with my regimen. Though I'm still in decent shape, I'm not quite where I was. I've put on a little bit of body fat that I've been struggling to get rid of. Now that I'm feeling better, I'm really ready to work hard and get my old figure back.

    I've listed my workout habits and diet on my profile, as well as one picture from a year ago (the one with dimmer orange-ish lighting) and two pictures from last week [One Flexing(Top one), and One Relaxed(Bottom one.)]

    I'm particularly bothered by the extra body fat I've got around my midsection. If anyone has any advice as to how I could change my regimen to get a tigher, leaner look without dropping much muscle, I'd be very appreciative. I'm also more than willing to answer any questions if I wasn't thorough enough.

    Thanks :]

  • Jul 04, 2007 12:41 AM GMT
    Er, haha, ignore the and at the end of the first sentence. :x
  • Lincsbear

    Posts: 2588

    Jul 04, 2007 1:56 AM GMT
    Transredemption,I`ve looked at your profile for your stats,diet,etc.,and,to be honest,I`m a bit stumped!From the photographs,I`d say you have not much to worry about for fat in the midsection.Since cardio exercises help burn fat off,maybe you could increase the amount of cardio you do,or reduce your daily intake of fat(currently 80g per day,right?)Maybe you need to give yourself more time to get rid of the fat.How much do you weigh now?Even for rigorous weight training you don`t need more than about 1.5g of protein per kilogram of body weight.You`re probably overdoing the protein,and it`s going to fat around your midsection.So you could:(1)reduce the fat in your diet.
    (2)reduce the protein in your diet according to the above formula.
    (3)increase the intensity of the cardio exercises,for eg. do a longer workout.
    All of the above options shift the balance towards more calories out,less in,leading to weight loss.Hope this is useful for you.Good luck!
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    Jul 04, 2007 8:37 PM GMT
    hmmm. The pictures all look the same.
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    Jul 05, 2007 4:33 AM GMT
    Are these current pictures on your profile? If so, what fat on your midsection are you exactly talking about?

    At the age of 21, you can gain and lose weight on a dime. There's nothing to worry about. Just get back into a decently regular exercise regimen and watch what you're eating (no pizza for dinner every night) and you should be fine.

    Sorry to hear about your loss btw.
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    Jul 05, 2007 4:50 AM GMT
    So sorry for you loss. It doesn't look like you did what most of us do when we lose someone and that's eat. Some of us call it the "See" food diet. See food and eat it. However if you did go on an eating craze you probably boosted your metabolism from working out last year which is great. Honestly you don't look awful at all. But if you put on some weight then get back to what you were doing last year.
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    Jul 05, 2007 8:02 AM GMT
    Hey,

    I’m sorry to hear of your loss!

    However, it sounds like you’re ready to get back on track with your goals. ;)

    A few questions for you…

    You mention the body fat around your waist, but you don’t mention your total body fat percentage. Is this something you have tracked/measured? Or are you just making a physical observation?

    I know there is a lot of different thoughts about body fat out there, but the one that seems to ring true most is that we can’t “spot reduce” where body fat is concerned, at least without surgery. Haha

    That being said, you should do your self-assessment from a “whole body” perspective (i.e. look at what’s typically referred to as your total body composition rather than focus on one aspect that you many not be able to change in isolation anyway).

    There are three main methods of measuring body fat… 1) Skinfold Calipers (which are not accurate if not used properly), 2) Hydrostatic Weighing (under water, and generally perceived as the most accurate), 3) Bioelectrical Impedance. You can do a search on these to learn more about them. I’m saying this because…

    Lincsbear has given you some good advice too… I’d add emphasis to the amount of protein you’re taking!

    The general advise most professionals will give you in regards to protein is that you should be getting anywhere from .7 to 1 or (on the high end) 1.5 grams of protein for each pound of your body weight or target weight. In your case you’d probably do fine with around 1 gram per pound (especially if your goal is to maintain and/or lean up more).

    But here’s were that body fat measurement comes in… The "generally accepted" way of determining the amount of protein to take is “x” grams for each LEAN pound.

    For example, your profile says you weigh 175. Let’s say your body fat is 10%. Here’s how the math works: 10% of 175 is 17.5 (body fat in pounds). 175 – 17.5 = 157.5 (that’s lean mass, roughly). If you do 1 gram per pound then your daily protein intake should be no more than 157.5. If your goal is to add more lean mass, then you want to increase that accordingly, but you shouldn’t go overboard.

    I know this may sound crazy, when you consider what you’ve been eating so far, but this is important because when your body gets too much protein (and I’ve been down that road), what is not used is converted to fat. So, contrary to popular belief, you can get too much protein.

    And just for the record... you look great to me! ;)


  • Jul 07, 2007 2:17 AM GMT
    I weigh 175, and I'm at 10% body fat. (I believe I was at 8% before.) Though I have had the body fat tests done, the observation is simultaneously measured and visually apparent as well. Whereas my abdomen used to be completely visible, some parts are now hidden under some fat. It may be that I may have dropped some muscle this year as well. I'm not sure if I lost muscle or if the added body fat is covering the definition, or perhaps both.

    Is it 1g of protein per lb of lean body mass, or is it 1g of protein per kg of lean body mass?
  • Lincsbear

    Posts: 2588

    Jul 07, 2007 2:40 AM GMT
    It`s one gram of protein per kilogram of body mass,though with rigorous weight training it can be as high as one and a half grams per kilogram of body weight.You weigh 175 pounds,thats about 78 kilograms,so I`d recommend no more than 78+39 grams of protein in your diet,even allowing for hard weight training,ie 117 grams a day.From your profile I`d say you`re overdoing the protein big time,and it`s ending up as fat around your midsection,it`s usual place in men!You could also try specific abdominal exercises to tone your stomach area.

  • Jul 12, 2007 1:45 AM GMT
    Thanks for the advice. I'm doing my best to keep processed sugars out of my diet and eat only very specific carbohydrates, so lowering my protein has been quite a challenge. I've been working on it though. Calorieking.com has been a big help.

    Any ab/lower back exercises you'd recommend? I may try it if I'm not already doing it. :]
  • Lincsbear

    Posts: 2588

    Jul 13, 2007 8:23 PM GMT
    Probably best to look in RealJock for specific abdominal exercises since I`m no expert in them beyond sit-ups,twisting sit-ups,etc!Sorry!